That night stretch at which you gonna give you the soreness and That's what's gonna give you the growth in the development your looked next exercise we're going to cover the launch and the reason we chose and this is because as soon as you go from two legs it's just gonna change the stress on your muscles just a little bit so Craig them go and grab the dumbbells here and a performer launches That nice and tall you can take a big step forward is now land on his heel and push back the reason we've chosen to launch is because it's using every muscle in your body your every muscle in your leg as he takes a step out his squad you can see is basses latter Alice his rectus femora's as bad as me out they're gonna help extend his knee when he comes back as he takes That step out again get his hamstrings are pulling him down and then they're gonna help him come back out at the bottom you guys get a feel for using all the big muscles but you're also using a smaller stabilizing muscles like you're at actors endured small glut muscles as well give me one more at so he's outta control kidney physician long ways to advance so That's worth klutz at after they're coming into play so even though they're not creating a lot of movement they're controlling motion and That's what's really critical in this point the final exercise rack cover here today is just your standard standing Capri now we're gonna demonstrate using bodyweight but feel free for doing this at home you can use dumbbells you can use a barbell or even a standing calf raise machine I'm gonna go and have Craig just pick up is easy crowbar use That to steady himself and the best thing about standing calf raise really most Capri's variations in general they're very hard to do wrong they're not very complex and this case you can see he's got it in the nicest rate could remember we €retargeting the gas truck here know what I want to do go ahead get full range of motion really stretch out the gas truck and That Achilles tendon and then come up nice and tall getting and I squeeze at the top where the big Q That Turbo Force I use in this case is That as you come down any stretch give That stretch a second or two because the Achilles tendon stores a lot energy superiors bouncing up and down you're not going to maximize your muscle group to get a nice stretch in the bottom and I squeeze at the top and That 'going to help you maximize your caps develop now with That being said don't forget this is just a small sample the exercises make sure you check out the entire program see all the exercise but we've included for you well after watching this video you may be feeling just a little bit overwhelmed and if That's the case trust me guys I get it we've covered it on information but with.
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